Double Kettlebell Windmill
A intermediate strength exercise for the abs, done with a kettlebell.
- Main muscles
- Abs
- Also works
- Glutes, Hamstrings, Shoulders and Triceps
- Equipment
- Kettlebell
- Level
- Intermediate
- Movement
- Pull
How to do the Double Kettlebell Windmill
- Place a kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward.
- Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell.
- Bending at the hip to one side, sticking your butt out, slowly lean until you can retrieve the kettlebell from the floor. Keep your eyes on the kettlebell that you hold over your head at all times.
- Pause for a second after retrieving the kettlebell from the ground and reverse the motion back to the starting position.
Sets and reps
| Muscle | 3–4 sets of 10–15 reps, rest 60–90 seconds |
|---|---|
| Pump or finisher | 2–3 sets of 15–20 reps, rest 45–60 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Double Kettlebell Windmill
Kettlebell Figure 8Kettlebell · Intermediate
Advanced Kettlebell WindmillKettlebell · Intermediate
Kettlebell Pass Between The LegsKettlebell · Intermediate
Kettlebell WindmillKettlebell · Intermediate
Bent PressKettlebell · Expert
Ab Crunch MachineMachine · Intermediate
Ab RollerOther equipment · Intermediate
Barbell Ab RolloutBarbell · Intermediate
Questions
What muscles does the Double Kettlebell Windmill work?
Mainly the abs, with the glutes, hamstrings, shoulders and triceps helping.
Is the Double Kettlebell Windmill good for beginners?
It's rated intermediate. Beginners can build up to it with a simpler variation first.
What can I do instead of the Double Kettlebell Windmill?
Good alternatives that train the abs: Kettlebell Figure 8, Advanced Kettlebell Windmill, Kettlebell Pass Between The Legs or Kettlebell Windmill.
How many sets and reps of the Double Kettlebell Windmill should I do?
Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.
Exercise steps and photos: free-exercise-db (public domain).